Stand with the toes of one foot plate and hold a dumbbell in one hand and use the other hand for support and balance:
- Rise up on the toes (plantar flexion), keeping the knee joint straight or slightly flexed.
- Return to the initial position. This exercise contracts the triceps surae.
Completely flex the foot with each repetition in order to stretch the triceps surae properly. Optimal results are obtained through long sets until you feel a burn.
